21-15-9 reps for time of:
Deadlift (225 / 155 lbs)
Handstand push-up
The athlete begins standing behind the barbell. At the call of "3-2-1 … Go!" they may reach down and begin the set of 21 deadlifts. After completing 21 deadlifts, the athlete moves to the wall and performs 21 handstand push-ups. Then, back to the barbell for 15 deadlifts, to the wall for 15 handstand push-ups, then 9 and 9.
After the last handstand push-up, the workout is complete.
Time cap: 9 minutes
Click here for a WOD DEMO.
Scoring
The athlete's score is his or her total time for completing the workout. If he or she does not finish the entire workout within the 9-minute time cap, the score is 9:00, plus a one second penalty for each rep not completed. If an athlete cannot complete the first round of 21 deadlifts and 21 handstand push-ups within the time cap, the athlete does not advance to the next workout.
Movement Standards
Deadlift:
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
Handstand Push-up:
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area. The marked area will be 36" wide by 24" deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed.
Compare to 10/11/11.
2012 Regional Workouts announced!
20 comments:
Big Dawg as Rx’d
Women -155-185#
The Porch
15-12-9
225 pound Deadlift
Handstand push-ups or Barrier
Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet
women 135#
Puppies:
15-12-9
95-135 pound Deadlift
Bridged Handstand push-ups on feet
women 55-65#
Buttercups:
PVC-45# pound Deadlift
Bridged Handstand push-ups on knees
http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv
As a last resort you can sub heavy dumbbell presses.
Scaled WOD courtesy of BrandX.
Weeeee! The regional WODs 4 and 6 look killer!
Hate I'm going to miss this one in the morning! I have to go out of town unexpectedly for a funeral. I'll be back Friday though.
hey amber, we both got PR's! :)
5:38 RX
21 dl's unbroken
16-5 hspu
8-7 dl's
6-5-4 hspu
5-4 dl's (i know, pathetic)
5-3-1 hspu
i still have rambo modalisis
:)
Pack-11.06ish. 185# all DL unbroken - HSPUs superbly partitioned - 15, 6, 5, 3, 3, 2, 1, 1, 3, 1, 2, 1, 2. That's a PR! Only because I didn't have a Diane....but I do now.
Good job on that WOD Cori and Amber! West Palm watch out!!
What happened to our a.m. CJs? Don't worry, P's Rambo mysolalisya isn't contagious unless you are over 50. It's safe to come back.
@Bill - I will be back tomorrow morning - working out with the hubby tonight at 7:30. I'm not sure what it says about us that running the WOD together is like "date night":)
Nice job on the PR!!!
I like it! I see a new Carport T shirt comin on....Couples who crossfit together stay together
Event 1 - 4:49 PR!
DL: unbroken
HSPU: 21 - 8/4/3 - 9
Event 2 - 2000M row (8:11), 50 pistols, 17 hang cleans (2,2,1,2,1,m,3,m,1,2,2)
I started cleans at minute 12:00. I was trying to stay ahead of Cori but she was putting 3cleans together every time! Way to go sista!!
60# dumbbell snatch
Event 2
2000M row (8:50?), 50 pistols, 20 hang cleans (3,3,3,3,3,3,2) in time cap of 17 min. not sure when i got to the cleans but it was def after amber...probably 13 something. that wod wasn't as bad as i thought it was going to be. it was just chipping away at things as fast as you could without failure.
p.s. i didn't even know i had gotten ahead of amber until after the wod...i was just trying to keep moving and not get annihilated.
60# db snatch both right and left. no go on the 70# db yet. argh!!!!!
good read:
http://www.crossfitnyc.com/2012/04/04/don%E2%80%99t-make-my-mistakes-the-10-things-i%E2%80%99ve-learned-from-doing-crossfit/
6:39, #75 & shoulder press w/ DB#15. The real news though... I GOT MY FIRST 4 DU'S!!!! Not strung together, however, I got them and am STOKED!!!!
Cynthia - Dead lift RX, KB shoulder press 26# - 7:35. Seriously excited about doing Rx weight and that scale for HSPU is great and brutal:) Thanks Coach Cori! Hope to see you and the CJ's in the morning if I can will myself out of bed.
Oatie, that is awesome!!!! Congratulations!
You, too, Cynthia!
Tonight Cori and I practiced DB snatches again. We did LOTS of skill work with lighter DB's so when we got up to 60#, it was MUCH easier than it was this morning. We both set new PR's by snatching 62.5# - Yay!
6 min rx
4 misses on hand stand push ups and they are hard to come by for me :]
21\21-15\5,5,3,miss,miss,1,miss,1 and there goes ambers time-9\3,3,2,miss,and ther goes cori's time,1 6 min
it has about got to the point that i have to program myself a win from those 2 .
well i am glad i am getting beat by some women that are in the top 1%or2%in the south east. SUPERSTARS :}
I want to give a beast badge to [alex lell] for that 1st time rx dl hspu wod
i think i am going to come up with a real "BEAST BADGE"
sounds like it was an awesome day on the carport to me! :)
congrats to everyone for their accomplishments!!!!!!
DL 135#
21/15/9 unbroken
HSPU's on box from knees.
4:17
The scale for the HSPU's was too easy. I should have opted to do the KB shoulder presses, used one of the bigger boxes or done the HSPU's from my feet. Next time I will scale up!
Congratulations ALEX!!!!!
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